This variation is a preparation for front walkovers.

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The handstand into a bridge is an essential basic gymnastics ability that prepares you for front limbers, front walkovers and front handsprings. Prior to attempting to transition directly from a handstand to a bridge, you must be able to carry out a strong handstand with control, and you’ve to be able to push into a bridge from a lying position. Furthermore, your shoulders and upper back need to be versatile enough to get your shoulders practically directly over your hands in the bridge position.

Two-Legged Method

Stand with your back straight and lift both arms over your head. Point the foot of your dominant leg in front of you. For example, if you’re right handed, extend your right leg in front of your body. Take a small step forward into a lunge position, bending your front knee. Kick your back upper hand into a handstand and bring your legs together. Align your knees and point your toes towards the ceiling. Push your shoulders a little backwards and permit your back to arch so that your feet come down to the floor. Keep your legs together and as straight as possible. This two-legged bridge approach is a vital preparation for the front limber.

One-Legged Method

As a preparation for the front walkover, you can perform a handstand into a one-legged bridge. From a lunge position, kick your back upper hand and past vertical. Stop briefly in a handstand with your legs in a split position. From there, push your shoulders slightly in reverse and allow one leg to come down to the floor. Keep the other leg straight, with the toes pointed.


If you’re simply discovering this ability, a spotter can assist you become comfy with the movement before you attempt it on your own. The spotter ought to stand on one side of the gymnast. When the gymnast kicks into a handstand, the spotter needs to make use of one hand to support the back of the gymnast’s thighs so that he remains in a vertical position with control. Then, the spotter needs to put her various other hand on the gymnast’s upper back so that she can regulate the gymnast’s descent into a bridge. As the gymnast obtains self-confidence in the motion, the spotter can put one hand lightly on the gymnast’s lower back to provide support as needed.

Getting out of the Bridge

Once you show up in the bridge, hold the position for a few seconds. Then, tuck your chin to your chest, bend your elbows and lower your hips to lie on the floor. If you’re dealing with a spotter, the spotter can assist you return to a standing position by pushing upward on your upper back.